10/8/2014

AM

For time @ 80-90% effort

3000m row

35 glute-ham sit-ups

100m bear crawl

PM

A. Power clean, 10 x 1 starting light & building; begin a set every :60
+

5 sets for even times:

10 burpees w/no jump or clap @ top, just stand tall 

12 box jump w/step-down, 24

14 kettlebell swings, 35

:90 rest

+

3 rounds not for time:

4-5 weighted glute-ham raises, 30X0

15 moderate reverse hypers

:30/side plank

AM

21:50

PM

A. 125-135-145-155-165-175-185-195-205(F)-200

+

1:39

1:39

1:48

1:47

1:46

+

complete

20# DB for GHS

35#/side on RH

Mehhhh. AM session felt harder than it should have. I did the row in 14:08, my legs were burning when I was done. The GHD sit ups were way slower than last week, I had a headache and I was just moving slow. Bear crawl was also tougher than last week, my legs were just really tired the entire time. 

I was happy where I ended up on the power cleans although I would have liked to clean 205 or 210. I haven't hit a PR on my power clean in a really long time. They all felt really easy and fast up until 195, I caught that one a bit low. I went for 205 and failed it, I fell too far forward. I went down to 200 and got it, although I caught it pretty low and it felt like it took awhile to stand it up all the way. I think I need to practice catching my power cleans a bit lower in general, especially when they start getting heavier, I need to work on getting under the bar more and meeting it in the middle. The burpee/box jump piece was alright, the burpees and KB swings were super easy, it was the box jumps that slowed down. My legs were burning the whole time, I'm not sure what was going on today. Also 24 in box jumps are just tough for me in general, being short and all. My side planks have definitely improved. I remember when I first started doing them I was wobbling all over the place. Today I didn't even start to get shaky until about :10 left.